Can food help prevent high blood pressure?

Hello, and welcome to Monday! I had a pretty stressful weekend and you may have read about it. I did end up at the ER last evening because the pain in my right shoulder was excruciating. If you read here often enough then you know I have stage 3, recently stage 2, Kidney Disease. There are not a lot of pain medication choices for severe pain if you have CKD especially non-dialysis CKD. It isn’t fractured, but it did show mineralization of the shoulder joint which surely does not make me thrilled. I have an appt with Ortho for Friday, and I was prescribed a muscle relaxant that I can not use because it is nephro toxic and Lidocaine patches, which are safe. I have one patch on now and while it is not great it at least helps. I am also now the proud owner of a sling and I will be putting that on as soon as I am done typing. I had a very unproductive weekend as most of my time was spent sitting in a chair with my arm elevated and immobilized. I did still walk on the treadmill, as my legs are fine, but no running as it was too jarring for the arm. I will be discussing with the doctor CBD oil as I have a feeling this is going to be an ongoing chronic issue for me and I have to be able to work. There has to be something that is safe and effective for people with CKD to relieve pain. You can read my other article on pain and CKD here. I can type, and use a mouse, plus it didn’t take 30 minutes to put on a bra and shirt this morning. Progress!

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May is Blood Pressure Awareness Month as you already know if you read here often. Today, I will discuss whether food can prevent High Blood Pressure. Of course, the answer is yes. It not only can prevent it, but it is one of the main ways they tell you to control it, via food choices, ie better diet. You can read all of my other posts on this topic in the archives.

Like with many things you may want to prevent getting, a healthy diet is going to be very wise choice for preventing high blood pressure. You probably get tired of hearing this, but it is true, a healthy diet can help prevent a lot of health issues later in life. Poor food choices if you want to prevent High Blood Pressure are foods high in sodium, fat, and calories. Eat more fruits, veggies, whole grains, fiber, low sodium and low fat varieties of foods. Cooking at home, and bringing a sack lunch will help avoid convenience or fast foods. Losing weight can also help prevent high blood pressure, but only if you are clinically overweight, or obese. Like many things as we age our blood vessels lose elasticity, making age a risk factor we have no control over. That is why eating healthy is so important.

Reducing salt and sodium can help because when you consume too much salt the body retains water to help flush out the sodium. For some people this can lead to high blood pressure, especially if you have any of the other risk factors. If you have Kidney Disease controlling salt intake is super important in helping to control blood pressure. Remember that we do need sodium for our bodies to function properly. Always discuss with your doctor what amount is a good amount for you. 1500 mg per day which is only 1.5 grams is what some medical websites are promoting. Boxed and prepared foods are going to get you above this amount very quickly.

Choosing low fat food options helps because when you eat too much fat it can accumulate in your blood vessels causing them to narrow. This will increase your blood pressure. If you are following a Keto type diet to lose weight, I would recommend you have your lipid panel checked every few months to be sure you are not consuming too much fat. Your doctor will discuss this with you. If they don’t, ask.

Reducing calories, which can lead to weight loss, can help prevent high blood pressure, because people who are overweight or obese have an increased risk for getting high blood pressure. This may be due to the excess pressure the body has carrying all of that extra weight around. You can read more about better food options for preventing High Blood Pressure, here. Some of these foods may be high in Potassium, so if you have CKD be mindful of your Potassium choices. You can read about the DASH Diet here.

I am going to tell you right off the bat if you have never tried sodium free, or fat free foods, you are most likely not going to like them. They simply do not taste good. But, you can use things like vinegars, herbs, and spices to add flavor to your food. Be careful of condiments. I find organic foods, though more expensive, are usually lower in sodium. You do have to learn to read nutrition labels to be sure. Not the statements on the front of the food, the actual nutrition label on the back. If you must use canned vegetables rinse them first. Try not to cook with salt. Opt for lower fat, or lower sodium, and avoid fried, fast food, or convenience foods.

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High blood pressure free coaching giveaway!

Hello, and Happy Tuesday! For the month of May I decided to focus on High Blood Pressure as my topic for my free coaching session giveaway. 10 lucky people will receive a 60 minute coaching session. This will not include the free health assessment and review, that is already free. Keep reading to learn how to claim yours.

Do you have High Blood Pressure, or want to prevent getting High Blood Pressure? Did you know that in 2020 was a top Health search topic? Coronavirus was obviously number 1 and probably still is. High Blood Pressure is very common. According to the CDC about 45% of Americans have High Blood Pressure which means a blood pressure of 130/80 or higher, and or taking medications to control blood pressure. Of those people only 25% have their blood pressure well controlled. Having High Blood Pressure can be a risk factor for many other chronic diseases. All month I will focus on this topic in various blog posts.

If you would like a free one on one coaching session to discuss blood pressure, follow the steps below. You do not have to have High Blood Pressure, but you do have to want to learn how to prevent it.

  1. Sign up for my Mailchimp mailing list below.
  2. Once you are signed up for my mailing list, and have received my welcome newsletter, simply message me via that newsletter, it will either go right to my Mailchimp email, or my Google email, and put blood pressure as the topic. Within 24 hours of receiving the email I will contact you via your email to see when you would like to receive the free health intake assessment. Once you have completed that and returned it to me we can make an appt for your free session. I am trying to make a sign up form that I can add right to my newsletter. If you see it, use it, otherwise follow the steps above.
  3. Once you have completed your intake assessment and are ready for your free session, we will set up a time and date that works for both of us. You do not have to do it in May, and the special runs until May 31, or until 10 people have claimed the free session.
  4. If you have any questions please feel free to use the contact form below to message me. Using the contact form below will not sign you up for a free session, it is for general questions only. You must join my Mailchimp mailing list to qualify for the freebie.

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